Get a full stretch in the extended position of this exercise by allowing your lats to stretch forward. on the way back, your back should rarely go beyond a 90 degree angle. pull hard with your elbows, not your lower back. seated low cable row. keep your chest high during all of your back movements. Here are the exercises to do for 3 different targets: building a wider back, muscle growth, and lat isolation. for a wide back: barbell bent over rows, lat pull downs. to build back muscle (hypertrophy): t bar row, meadows row, chin ups, pull ups, seated row.
Here are 5 of the best lat exercises top exercises to target and grow bigger lat muscles. pull ups. chin ups. lat pulldown. single arm lat pull down. pullover. if building bigger lats is your goal, then these five lat exercises should be a staple within your back workouts. Keep your elbows close to your body. keep your back flat and head aligned with the spine. 10. single arm dumbbell rows. the single arm dumbbell row is a compound exercise that works multiple muscle groups at the same time, including the lats, rhomboids, teres major, and biceps. How to: sit in a lat pulldown station and grab the bar above with a grip slightly wider than shoulder width. tighten your core and keep your torso upright. pull the bar down toward your chest. Center yourself, and drop to your knees, keeping your torso erect with your chest out. rotate your hands so that your grip is slightly underhand. smoothly drive your elbows into your sides, squeezing your lats in the peak contracted position. keep reps moderate to high, like 10 15.
How to: sit in a lat pulldown station and grab the bar above with a grip slightly wider than shoulder width. tighten your core and keep your torso upright. pull the bar down toward your chest. Center yourself, and drop to your knees, keeping your torso erect with your chest out. rotate your hands so that your grip is slightly underhand. smoothly drive your elbows into your sides, squeezing your lats in the peak contracted position. keep reps moderate to high, like 10 15. Coach’s tip: think about putting your elbows into your back pockets to engage your lats. sets and reps: work up to multiple sets of weighted chin ups leaving two reps in the tank each time. 5. Buy bodylastics bands here: bit.ly 35rrbq1 best resistance bands training programs: bit.ly 3tspqgtfor more go here: bodylastics.c.
Coach’s tip: think about putting your elbows into your back pockets to engage your lats. sets and reps: work up to multiple sets of weighted chin ups leaving two reps in the tank each time. 5. Buy bodylastics bands here: bit.ly 35rrbq1 best resistance bands training programs: bit.ly 3tspqgtfor more go here: bodylastics.c.
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